Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Biceps

Spider Curl

DumbbellIsolationEasy to learn
Front
Back
Primary

Works

Biceps

You need

Dumbbells, Bench

How to do itPictures · 3 steps
1Start
2Top
Main muscles
  1. 1Chest down on an incline bench
  2. 2Arms hang straight down
  3. 3Curl and squeeze hard at the top

Most common mistake

Shrugging up to finish reps.

Watch a demo

Good for

  • Keeps the work on the target muscle
  • Easy on the joints and recovery

Compare with

vs Barbell Curlvs Dumbbell Curlvs Rope Hammer Curl
A
For biceps
#11 of 19
See the full list →
Research
70
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
Target tensionExcellent
Loaded stretchWeak
ProgressionStrong
Low costExcellent

Hardest at the top, where the biceps is shortest.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SBayesian Cable CurlCable
  • SMachine Preacher CurlMachine
  • ACable CurlCable
  • SIncline Dumbbell CurlDumbbell

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